The effect of a 10 second isometric squat on lower body potentiation in a practical setting

Abstract

A short bout of high intensity exercise has been shown to confer performance benefits for a short period of time afterwards. These benefits manifest as a balance between fatigue and potentiation. The time at which maximal performance is produced is highly individual as recovery time varies. Many current potentiation protocols are difficult to utilise in a practical setting due to equipment or time constraints. The aim of the current study was to evaluate the effect of a ten second isometric squat on peak power output and to assess the optimal recovery time required for maximal performance. Ten premier league university rugby players will perform three countermovement jumps at six, nine, twelve and fifteen minutes after carrying out the isometric squat by pushing against a fixed bar set up in a smith machine. The best countermovement jump at each interval will be used to determine peak power output. Statistical analysis revealed an insignificant trend for decrease in power at six minutes followed by an insignificant increase at nine, twelve and fifteen minutes compared to baseline. Individual analysis of the raw data for each subject found a significant difference between baseline scores and maximal peak powers achieved regardless of time interval (p = 0.002). Five subjects scored their maximal values at 12 minutes, two achieved maximal values at 9 minutes and two achieved maximal values at 15 minutes. One subject did not experience an increase in power beyond baseline. We concluded that peak power output can be increased by performing a 10 second isometric squat prior to performance. However, the time of maximal peak power output, therefore peak performance, was highly individualised and would need to be evaluated on an individual basis before it could be used in a practical setting.